BUILDING STRENGTH AT ANY STAGE: MASTERING PUSH UPS FOR OLDER ADULTS
Pushups are one of the best exercises to strengthen the upper body. More specifically, pushups strengthen the muscles of your chest, your shoulders, your arms and your core.
Unfortunately, pushups are not the easiest exercise to perform. If you struggle with them, or you just can’t do them, that’s ok!
You can still perform the pushup exercise, no matter your current strength levels, by modifying the exercise to suit your individual needs.
And here is how!
Watch the video below to see how and scroll further for pushup exercise demonstrations.
WALL PUSHUPS
Wall pushups are a beginner-friendly variation of the traditional pushup exercise that can help build strength in the chest, shoulders, and arms. Here's how to do them:
Stand facing a sturdy wall, about arm's length away. Your feet should be shoulder-width apart.
Place your hands on the wall slightly wider than shoulder-width apart, at shoulder height.
Keeping your body straight, lean forward and bend your elbows to lower your chest toward the wall.
Pause for a moment when your chest is close to the wall, and then push yourself back up to the starting position.
Repeat the movement for the desired number of repetitions.
Remember to engage your core muscles throughout the exercise and maintain a straight line from your head to your heels.
Adjust the difficulty by changing the distance between your feet and the wall.
PUSHUPS OFF A BENCH (OR CHAIR)
Pushups off a bench, also known as inclined pushups, are a modification that makes pushups easier by reducing the amount of body weight you have to lift.
HOW TO:
Find a sturdy bench or elevated surface that is about knee height.
Place your hands on the edge of the bench, slightly wider than shoulder-width apart, and step back so that your body forms a straight line from head to heels. Your feet should be together.
Lower your chest toward the bench by bending your elbows, keeping your body straight and your core engaged.
Pause for a moment when your chest is close to the bench, and then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
Make sure to maintain proper form throughout the exercise, keeping your body aligned and avoiding sagging or arching in the lower back.
Adjust the difficulty by changing the distance between your feet and the chair/bench, and by altering the height of the bench (pushing off a lowering height will increase difficulty).
Decrease height to Push off for increased difficulty
Decrease height to Push off for increased difficulty
PUSHUPS ON THE FLOOR
Pushups on the Floor on Knees:
Pushups on the floor on your knees, also known as knee pushups, are another variation that reduces the intensity of the exercise, making it more accessible for beginners or individuals with limited upper body strength.
HOW TO:
Start by positioning yourself on the floor with your knees touching the ground and your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
To decrease the strain on your knees, place a folded towel under your knees.
Walk your hands forward and place them directly under your shoulders.
Extend your legs back, keeping your knees in contact with the floor. Your body should form a diagonal line from your head to your knees.
Lower your chest toward the floor by bending your elbows, maintaining a straight line from head to knees.
Pause briefly when your chest is close to the ground, and then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.
Focus on keeping your core engaged and maintaining proper alignment throughout the movement.
As you build strength, you can gradually progress to full pushups on your toes (next exercise).
STANDARD PUSHUP
The standard pushup is a compound exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core.
HOW TO:
Start by positioning yourself on the floor face down, with your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
Extend your legs back and balance on the balls of your feet. Your body should form a straight line from your head to your heels.
Engage your core muscles, squeeze your glutes, and keep your neck in a neutral position.
Lower your body toward the floor by bending your elbows, maintaining a straight line from head to heels. Keep your elbows tucked close to your body rather than flaring them out to the sides.
Continue lowering until your chest is just above the ground or as far as you can comfortably go.
Pause for a moment in the lowered position, and then push yourself back up to the starting position by straightening your arms.
Keep your body straight and avoid sagging or arching in the lower back throughout the movement.
Repeat for the desired number of repetitions.
It's important to maintain proper form and control during the exercise.
If you're new to pushups or find them challenging, modify them by performing pushups as described above, and as you build strength you can progress to the next variation.
